Take a class right at home for head to toe toning

By Grokker.com
Updated: June 17, 2016
Getty Images

Take your workout to the comfort of your living room and get moving with this terrific total-body, isometric workout. Similar to Pilates, this Bar Effect workout is designed to lengthen and strengthen your muscles for a lean look. (Like it? Try this at-home barre workout nexy).

In this Grokker Premium video, Michelle Rahlves shows you a series of small exercise movements that will turn your toning up a notch. Grab your mat and get to it!

Equipment Needed: Resistance Band, Small Hand Weights or Squishy Pilates Balls (optional), Chair or Bar, Slightly Deflated Ball or Towel

The Workout

WARM UP

Standing leg kicks with band:

1. Small kicks hold band for arm resistance

2. Small forward kicks bringing band over legs

3. Open sideways kicks bringing band to the side

Leg curls with band:

1. Curl up and lower legs to 45 degrees

2. Curl and arm pulse

3. Lower legs half way

4. Knees in, out, up

5. Hip raises

ABS

Forward plank:

1. Rock front to back

2. Knee to elbow

3. Small push-ups

Side plank:

1. Arm above ear, then tap hip

2. Hip tap to the map

ARM CURLS

In wide stance:

1. Arms outstretched pulse weight up and down 2 inches

2. Curl ins

3. Backward arm pulses

In forward lunge:

1. Backward triceps lifts

2. Extend and micro bend back

3. Extended arm circles

4. Repeat with other arm

Triceps stretch

THIGH & HIP OPENER

Holding a bar, position legs into a high forward lunge:

1. Press through back foot come up to inches, down two inches

2. Press through legs to come up to standing

3. In standing position, press legs inward & release

Hip flexer and thigh stretch

GLUTES

Sitting on mat place one leg forward one leg back, 90-degree angle in both knees:

1. Tuck and squeeze glutes forward

2. Tap knee forward, tap toe back

3. Flex foot and press back

4. Lean and knee lift

5. Knee circles

Stretch and repeat with other side

ABS

Sitting on mat with bent knees, ball between thighs:

1. Reverse crunch

2. Reverse crunch with upward press

3. Side elbow tap and punch

4. Side press

5. Repeat 3 and 4 on other side

6. Forward elbow tap & press

7. Rockette

Abs stretch

BACK DANCING

Knees bent, back on floor:

1. Bridge + pulse

2. Shift weight + pulse

3. Squeeze thighs

4. Bridge + hip tuck

5. Press outs

Floor stretch

About Grokker:

Interested in more at-­home workout video classes? There are thousands of fitness, yoga, meditation and healthy cooking classes waiting for you on Grokker.com, the one-stop shop online resource for health and wellness. Check 'em out today!

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